Exercise Library

pushMuscles: chest, triceps, front delts, core · Equipment: none

• Hands under shoulders, body in one straight line
• Lower chest between hands, elbows ~45° from torso
• Press the floor away; keep ribs stacked over hips

pushMuscles: chest, triceps, core · Equipment: other

• Hands on a sturdy elevated surface
• Body rigid from head to heels
• Reduce incline to make the movement harder over time

pushMuscles: chest, triceps · Equipment: dumbbells

• Feet planted; slight natural arch in lower back
• Lower until upper arms are roughly parallel to floor
• Press up without clanging weights at the top

pushMuscles: shoulders, triceps, core · Equipment: dumbbells, barbell

• Brace core; avoid hyperextending the lower back
• Press vertically; head moves slightly forward at lockout
• Reduce range if shoulder mobility is limited

pullMuscles: lats, rhomboids, biceps · Equipment: dumbbells

• Hinge at hips with flat back
• Pull elbows toward hips; squeeze shoulder blades
• Lower under control without rotating the torso

pullMuscles: rear delts, rhomboids · Equipment: band

• Arms extended at shoulder height
• Pull band apart by squeezing shoulder blades
• Slow return; keep shoulders away from ears

pullMuscles: lats, biceps · Equipment: machine, band

• Thighs secured under pad
• Drive elbows down and back
• Control the ascent; avoid excessive lean-back

legsMuscles: quads, glutes, hamstrings · Equipment: none

• Feet about shoulder-width, toes slightly out
• Sit between your hips; knees track over toes
• Stand tall and squeeze glutes at the top

legsMuscles: quads, glutes · Equipment: none, dumbbells

• Long stance; torso tall
• Lower rear knee toward the floor
• Push through the front foot to stand

legsMuscles: hamstrings, glutes, spinal erectors · Equipment: dumbbells, barbell

• Soft knees; hinge by pushing hips back
• Keep weight close to legs
• Stop when hamstrings load; flat back throughout

Use light load if you have a history of lower-back pain; consult a professional.

legsMuscles: quads, glutes, core · Equipment: dumbbells, other

• Hold weight at chest like a goblet
• Elbows brush inside knees at the bottom
• Heels stay planted

coreMuscles: rectus abdominis, obliques, shoulders · Equipment: none

• Elbows under shoulders
• Squeeze glutes; avoid sagging hips
• Breathe steadily; quality over duration

coreMuscles: deep core, hip flexors · Equipment: none

• Lower back stays imprinted on the floor
• Extend opposite arm and leg slowly
• Return without arching the back

coreMuscles: obliques, shoulders · Equipment: none

• Stack feet or stagger for balance
• Hips high; body in one line
• Hold equal time on both sides

cardioMuscles: legs, cardio system · Equipment: none

• Aim for a pace where you can talk but prefer not to
• Stand tall; swing arms naturally
• Progress duration before intensity

cardioMuscles: calves, shoulders, cardio system · Equipment: other

• Spin from wrists, not shoulders
• Small ankle bounces; soft landings
• Stop if sharp foot or shin pain appears

Not suitable if you have joint issues without professional advice.

mobilityMuscles: shoulder capsule · Equipment: none

• Move through the largest pain-free circle
• Slow and controlled both directions
• Keep trunk quiet — only the shoulder moves

mobilityMuscles: hips, glutes · Equipment: none

• Sit with both knees at ~90°
• Rotate knees side to side without using hands
• Stay tall through the spine

mobilityMuscles: spine · Equipment: none

• Hands under shoulders, knees under hips
• Move segment by segment with the breath
• Stay within a comfortable range

mobilityMuscles: hips, hamstrings, thoracic spine · Equipment: none

• Deep lunge; same-side elbow toward floor
• Rotate and reach to the sky
• Slow each rep; breathe out on the rotation